Today there are a huge number of trends in nutrition. Very often they are used for weight loss and vegetarianism as well. Let’s figure out what it is and whether it’s worth resorting to.
Vegetarianism is a way of eating that excludes meat and sometimes other animal products.
Types of vegetarianism.
- Lacto-vegetarianism, excludes meat, fish and eggs, but includes dairy products.
- Ovo-vegetarianism excludes meat, fish and dairy products, but includes eggs.
- Lacto-ovo vegetarianism excludes meat and fish, but includes dairy products and eggs.
- Veganism excludes all animal products, including meat, fish, dairy products, eggs and sometimes honey.
Benefits of Vegetarianism
Vegetarianism has many health, environmental and social benefits.
Health Benefits:
Vegetarianism reduces the risk of cardiovascular disease. A diet rich in vegetables, fruits, whole grains and nuts helps lower cholesterol and blood pressure. Eating vegetable fats instead of saturated fats from meat improves cardiovascular health.
A vegetarian diet is typically lower in calories and saturated fat, which can help you maintain a healthy weight or lose extra pounds. The high fiber content promotes a feeling of fullness, which prevents overeating.
This diet reduces the risk of type 2 diabetes. The fact is that consuming foods with a low glycemic index and high fiber content helps control blood sugar levels. It’s worth noting that vegetarians often have more stable blood sugar levels.
Avoiding meat reduces the risk of developing certain types of cancer. High consumption of vegetables and fruits rich in antioxidants helps protect the body from cancer. Avoiding processed meat reduces the risk of colorectal cancer.
The high fiber content of plant foods improves intestinal motility and prevents constipation. Maintain healthy gut flora with probiotics in plant foods.
Environmental benefits
- Reduce your carbon footprint
- Producing plant foods requires less energy and resources than producing meat.
Save water
- Growing plants requires significantly less water than keeping animals.
- Reduction of water resources used for irrigation of feed crops.
Biodiversity conservation
- Reducing deforestation for pastures and fodder crops helps preserve natural ecosystems.
- Reducing soil and water pollution from livestock waste.
Benefits for society
Ethical considerations
- Refusal of exploitation of animals and prevention of their suffering.
- Support for the humane treatment of animals.
Economic benefit
- Producing plant-based foods is often cheaper and requires fewer resources.
- Possibility of more efficient use of agricultural land for growing food.
Promoting public health
- Reducing diseases that are a consequence of poor nutrition.
- Reducing the burden on the healthcare system.
Important nutrients
Vegetarianism can be beneficial to health, the environment and society when properly planned and provided with all the necessary nutrients.
Many are against vegetarianism, believing that this type of diet does not supply the body with the necessary amount of vitamins. But this is not so, and with such nutrition you can get everything you need.
A vegetarian diet can be healthy and balanced. Here are their key sources.
Proteins needed for growth, muscle repair and immune function can be found in:
Legumes: beans, chickpeas, lentils
Nuts and seeds: almonds, pumpkin seeds, flaxseeds
Soy products: tofu, tempeh, soy milk
Dairy products: yogurt, cheese, milk (for lacto-vegetarians)
Iron. It is important for hemoglobin and oxygen transport in the body.
Whole grains: quinoa, oatmeal
Green leafy vegetables: spinach, kale
Fortified foods: fortified cereals
Calcium. Our body needs calcium for healthy bones and teeth. The normal functioning of muscles and nerves also depends on it.
Dairy products: milk, cheese, yogurt (for lacto-vegetarians)
Green leafy vegetables: broccoli, cabbage
Fortified foods: calcium-fortified plant milk, orange juice
Vitamin B12 is important for the production of red blood cells and normal nervous system function. It can be found in:
Fortified foods: Vitamin B12 fortified cereals, plant kinds of milk
Supplements: Vitamin complexes and B12 supplements (especially for vegans)
Vitamin D is necessary for the absorption of calcium, which in turn is responsible for bone health.
Sunlight: Regular sun exposure helps the body produce vitamin D
Fortified foods: Vitamin D fortified milk, plant milk, cereals
Supplements: Vitamin D3 (from animal sources) or D2 (from plant sources)
Omega-3 fatty acids are essential for heart and brain health.
Flax and Chia Seeds: Rich in Alpha Linolenic Acid (ALA)
Walnuts
Hemp and flaxseed oil
Zinc is essential for immune function, wound healing and cell division.
Nuts and seeds: pumpkin seeds, sesame seeds
Legumes: chickpeas, beans
Whole grains: oatmeal, quinoa
Dairy products: cheese, yogurt (for lacto-vegetarians)
Iodine is important for normal thyroid function.
Iodized salt, seaweed like nori, kombu
Vitamin A is important for healthy vision and the immune system.
Orange and yellow vegetables and fruits such as carrots, sweet potatoes, mangoes, apricots
Green leafy vegetables: spinach, kale
As you can see, if you want to become a vegetarian, you will not leave your body without the necessary vitamins. The main thing is a well-designed diet. To get all the nutrients you need, make sure your diet is as varied as possible. Use fortified foods and supplements as needed, especially for vitamins B12 and D. Combine foods to improve nutrient absorption, such as iron with vitamin C.
Disadvantages of vegetarianism
- Difficulty getting enough protein: Vegetarians may need to work harder to get enough protein, especially those who don’t eat dairy or eggs.
- Social and practical considerations: In some societies or when traveling to areas with limited access to vegetarian foods, it may be necessary to adapt and seek alternative food options.
- Risk of Indulging in Processed Foods: Some vegetarians may compensate for their lack of meat by consuming processed or high-calorie foods, which can lead to excess intake of salt, sugar and fat.
Some tips for switching to vegetarianism:
- Gradual transition. Gradually reduce your meat intake by adding more plant-based foods to your diet.
- Experiment with new recipes. Find and try new vegetarian recipes to add variety to your diet.
- Meal planning. A varied diet is the key to a healthy body and proper organ function.
- Use fortified foods and, if necessary, supplements to avoid vitamin and mineral deficiencies.
Conclusion
Vegetarianism can be a healthy and sustainable lifestyle with the right approach to nutrition and attention to important nutrients.